They're excellent sources of vitamins A and K, potassium, iron, magnesium and manganese, and contain smaller amounts of other important vitamins and minerals.Nutritional Similarities.Spinach comes out on top, compared to Swiss chard, in a number of nutritional components.Among them are calcium, with 1 cup of cooked spinach offering 24 percent DV compared to Swiss chard's 10 percent.Among them, folate is significantly higher in spinach, which provides 66 percent of the DV per cooked cup, compared to only 4 percent provided by a cooked cup of Swiss chard. .
What Is Chard and How Is It Used?
Chard is a dark leafy green vegetable common in Mediterranean cuisine.The green leaves have a grooved, bumpy texture running up a colorful, thick stem.The stems of each varietal are different colors, spanning the entire rainbow from white to purple.Whether eaten raw or cooked, chard is easy to prepare—rinse and remove the stems if you like—and it definitely brings a pop of color to the dinner table.As with collard greens and kale, it's best to remove the stems and ribs from the centers of the leaves because they can be tough and fibrous.Cooking tends to diminish the bitterness so that its earthy, sweet, almost beetlike flavor is more pronounced.When bunches of rainbow chard are available, they're easy to spot among the leafy greens in a produce market.You may also have luck finding it at farmers markets, and chard is an easy vegetable to grow in gardens or containers.Choose chard with bright green leaves and colorful stalks, both of which should be firm.For the leaves, lay them out on paper towels, then roll them into a bundle before sealing in a plastic bag.Left whole, chard can be refrigerated loosely wrapped in plastic for a couple of days.Drain the chard well before packaging in separate freezer bags with as much air removed as possible.Fermenting chard stems in water allows you to store a jar in the refrigerator for three to six months.Kale is an acquired taste, and not everyone enjoys its strong, earthy, slightly bitter flavor. .
Although they’re unrelated, chard is similar to spinach, but with a stronger, more assertive (or, as some think, bitter) flavour.Unlike many vegetables, larger Swiss chard leaves aren’t necessarily tougher than smaller ones.Our Swiss chard gratin goes well with venison or a meaty fish like turbot or halibut.Pickling the chard first gives it a very deep, robust flavour that pairs well with the star anise and punchy gruyère.Try baking these luscious, leafy greens with garlic, cream and plenty of parmesan for an indulgent side dish.Bring some green goodness to a standard side dish with our quick braised chard & lentils with a light olive oil dressing.This wholesome chard, sweet potato & peanut stew is an ideal winter warmer.It’s the perfect balance of sweet and savoury, with a deliciously nutty flavour we can’t resist.Our final sensational side dish is Swiss chard & kohlrabi with a lemon sauce.This healthy bowl of greens is full of fresh flavours and goes well with grilled salmon or a simple chicken breast. .
The Dinner Diva: Swiss Chard is a leafy green similar to spinach
When shopping for Swiss Chard look for leaves that are vivid green in color and that do not display any browning or yellowing.The stalks should be firm and crisp and depending on where your Swiss Chard was grown it can come in a variety of colors.Do not wash Swiss chard before putting in your fridge as the exposure to water encourages spoilage.Other nutrients that make up Swiss chard include magnesium, iron, calcium, and protein.Did you know one cup of Swiss chard offers approximately 20 percent of your daily fiber intake?Typically the only part eaten are the leaves, so removing them from the stems should be done immediately after washing them.A common recipe for enjoying Swiss chard involves mixing a bunch of cooked, chopped leaves with olive oil, pasta, garlic, crushed red pepper, and lemon juice.Roughly chop or tear the leaves and stem into bite sized pieces. .
The Similarities Between Spinach and Swiss Chard
Swiss chard and spinach are leaf vegetables that many people enjoy eating, particularly as potherbs.Quite a few people can’t tell the difference between these two leafy greens since the appearance and flavor are quite similar.Chard originated in the Mediterranean region while spinach got its start in Persia.As mentioned, they look and taste similar, though chard tends to have a milder flavor.The two vegetables are also comparable in minerals and are good sources of iron, magnesium, potassium, copper, and manganese.The cause of the myth was a simple mathematical error of putting a decimal point in the wrong place.However, when it was written down, the transcriber wrote it as 27.1 mg of iron, which would indeed be exceptionally high.One thing that could be said, however, is that since the body needs vitamin C in order to properly absorb iron, and as both of these plants contain a large amount of vitamin C, both are valuable sources of dietary iron. .
Swiss chard: Possible health benefits, uses, and risks
Along with other leafy greens and descendants of the beet family, Swiss chard contains high levels of nitrates, which been shown to lower blood pressure , reduce the amount of oxygen needed during exercise, and enhance athletic performance.Just one cup provides over three times the recommended daily allowance of vitamin K.A cup of Swiss chard provides 44 percent of the daily allowance of vitamin A and 18 percent of the recommended amount of vitamin C.People whose diets are low in the minerals calcium, magnesium, and potassium are more likely to have high blood pressure.A 2013 study published in the British Journal of Clinical Pharmacology, found that foods that are high in dietary nitrates, like Swiss chard, have multiple vascular benefits.Swiss chard contains an antioxidant known as alpha-lipoic acid.This has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in patients with diabetes.Dietary nitrates have been shown to improve muscle oxygenation during exercise.In one study, beetroot juice, also high in dietary nitrates, improved performance by 2.8 percent over 11 seconds in a 4-kilometer (km) bicycle time trial. .
Garlic Sautéed Swiss Chard
Garlic Sautéed Swiss Chard.Swiss chard is one of my favorite side dishes with fresh Swiss chard from the farmer’s market.Swiss Chard.But as a side dish, this garlic sautéed Swiss chard recipe couldn’t be easier or more tasty.What is Swiss Chard?How to Make this Swiss Chard Recipe.Then, slice the leaves.Once your chard is all sliced up, heat some olive oil in a sauté pan along with several cloves of minced garlic for a minute.Add the stems, a little bit of water and sauté for 1-2 minutes before adding the remaining Swiss chard leaves.Garlic Sautéed Swiss Chard 5 from 21 votes Print Pin Swiss chard is sautéed with garlic and olive oil for an easy, healthy and delicious side dish.▢ sea salt , to taste Instructions Wash and clean the chard leaves.Add the water and chard stems and cook for 1-2 minutes, until softened. .